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Ryan | Fat Loss & Physique Coach

@ryan.physiquecoach

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🔥Female Fat Loss Coach
👉 Proven 3-step system: Fat loss
🍑Build Bikini Glutes
@onesthealth Athlete
⬇️ Apply for coaching & start your fat loss journey

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What a Day 🔥🗡️

@mollymckiinnon_ absolutely cleaning up 🥇
Couldn’t be more proud of you! Seeing you develop into athlete you are today; over the past 2-3 years has been amazing to watch 💯

Bring on Nationals Next weekend 👌🏼

Final placings:
Swimwear FT 🥇
Swimwear Overall 🗡️
Bikini First timer 🥇
Bikini Novice 🥇
Bikini 23 🥇
Bikini Open 🥇
Bikini Overall - Split decision 🥈

Incredible performance!

Thank you for @icnqld for putting on another incredible show! Love the shows your deliver at such a high standard consistently 💯

Posing: @personalisedposing
Absolutely nailed it! 💯🔥🔥

Another first timer of mine placing incredibly high.
Not had a single First Timer place out of the Top 3 💯

—————————————————————————————-
I have LIMITED spots available for Season B
If you are interested let’s talk 👌🏼

#bikini #winning #bikiniathlete #icn #girlsthattrain taken in Gold Coast, Queensland by @ryan.physiquecoach

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2 years ago

Overall Bodybuilding Champion @icn_nsw

Awesome work my bro! Couldn’t be prouder of you!

Now to bring on Classic Physique 👀👌🏼👌🏼

@jl_ramirez20
@icn_nsw taken in Novotel Sydney West HQ by @ryan.physiquecoach

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2 years ago

I’ve been quiet for a while… 6 weeks to be exact.

And truthfully, it’s because life hit me harder than I ever expected.

Not in a dramatic way, not in a story-to-tell way… just in a very human way.

My mental health took a dip.

My routine slipped.

And I found myself in a place I never thought I’d end up in. disconnected from myself, anxious, uncertain, and just trying to get through each day.

I won’t go into details or point fingers.

What matters isn’t what happened, it’s what it taught me.

I learned that even the strongest people break.

I learning that isolation doesn’t heal you.

And I learned that hitting pause doesn’t mean you’ve failed.

It means you needed time to breathe.

The truth is, I’ve been rebuilding quietly.

Focusing on getting help.

Focusing on showing up for myself again.

And slowly, I’m finding my feet, my routine, and my sense of purpose.

I’m not back in a dramatic comeback way.

I’m just here, present, grounded, taking things one step at a time.

If anything, this time away has reminded me of who I actually am, and who I want to be moving forward.

Thank you for the patience.

Thank you to those who checked in.

And if you’re going through your own season right now, you’re not alone. I know what it feels like to be completely alone, to lose people who you never thought you’d lose. But I guess that is life.

We’ll rebuild together.
I’m ready to show up again but at my own pace.
Not perfectly, not loudly… but honestly. by @ryan.physiquecoach

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a year ago

So yes! It is possible to lose weight and not count calories!!

Sure, being more accurate using a calorie tracker is going to be overall more beneficial BUT I know some of you find it difficult to do!

So here are my top tips!

1. Eat protein with every meal

2. Eat off smaller plates or bowls to control food volume

3. Chew your food for a minimum of 10 minutes! If you engulf it your body doesn’t register it.

4. Stack up low calorie high volume foods such as, berries, watermelon, celery, spinach the list goes on!

5. Avoid picking off other people’s plates! Yes it does still count as your calories!

6. Remove all liquid calories- especially those “healthy” boost drinks. Stick to zero calorie options or water 👌

7. If you find your cravings are peaking! Pause and breath, try get outside and walk it off, typically these heightened feelings drop off within 10-20 mins. by @ryan.physiquecoach

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a year ago

Most people think cardio is the key to fat loss…
But truth is your steps are what really protect your metabolism. 👣

Here’s why:
When you rely on cardio, your body adapts fast, heart rate drops, efficiency increases, and over time you burn less doing the same session.

That’s why progress stalls.

Daily steps, on the other hand, raise your NEAT (Non-Exercise Activity Thermogenesis) which makes up the biggest adjustable part of your daily calorie burn.

They don’t stress your system or cause muscle breakdown like long, intense cardio sessions can.

More movement. Less stress. Better recovery. Also you get outside more for overall improved mindset and wellbeing

That’s how you keep your metabolic rate high while staying consistent long term.

So if you’re stuck, stop chasing sweat, start chasing steps. 🧠🔥

Want to know how many steps you need for your goal?
DM me “STEPS” and I’ll show you exactly how to set it up for fat loss that actually lasts. by @ryan.physiquecoach

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a year ago

You are exactly where you are because of the choices you’ve made.

That’s not a punishment: it’s power.
Because if your choices got you here, then new choices can take you somewhere better.

Losing weight isn’t meant to be exciting. It’s repetitive. It’s showing up when it feels pointless. It’s choosing what serves your goals instead of what gives you short term comfort.

The same consistency that built bad habits is the same consistency that can build discipline, confidence, and change.

I’ve been there struggling with control, stress, and food. What changed everything was taking responsibility and doing the work to fix it, not hide from it.

If you’re tired of starting over and ready to take full ownership of your progress, comment ACCOUNTABILITY and I’ll help you build a plan that gets results and lasts. by @ryan.physiquecoach

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a year ago

The biggest wake up call most people get is when they start tracking honestly. It’s not that you’re overeating on purpose, you’re just unaware.

Knowledge is power. Once you understand what your body actually needs, you can eat with confidence and still make progress.

If you want to learn how to track the right way without feeling restricted, comment METHOD and I’ll send you my free ULTIMATE Flexible dieting guide 👌 by @ryan.physiquecoach

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a year ago

You’re not losing weight because you think you’re eating nothing… but your calories are actually high.

Most people make this mistake 🫣

They eat smaller meals and assume that means lower calories but it’s the food choices that matter.

Those little “healthy” snacks?

Usually loaded with fats and fats hold 9 calories per gram. They add up fast and they’re hiding in most of your favourites.

Then there’s the lack of protein. Without it, you stay hungrier and your metabolism slows down.

Add in quick-digesting refined carbs, and you’re stuck on a cycle of cravings, fatigue, and inconsistent eating.

You don’t need to overhaul everything, just make smarter swaps so you can stay on track and still enjoy your food.

This what I teach my clients! How to still enjoy the foods they love and make progress!

Comment METHOD below and I’ll send you my free fat loss guide to help you start making progress again 🍽🔥 by @ryan.physiquecoach

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a year ago

You can train perfectly, eat clean, and still feel stuck because your body isn’t stubborn, it’s stressed.

When cortisol stays high:
⚡️ Your body holds water and fat
💤 Recovery slows
🍽 Hunger and digestion go off track
❤️ Hormones downregulate

You don’t need to push harder, you need to regulate your nervous system.

Here’s what helps ⬇️
🧘‍♀️ GABA: 250–500 mg before bed to calm the mind and improve sleep quality.
🌙 5-HTP: 100–200 mg in the evening to support serotonin and mood balance.
🍵 L-Theanine: 200–400 mg daily (morning or with caffeine) to reduce anxiety and jitters.
✍️ Journaling / Meditation: 5–10 mins daily to quiet mental noise and increase awareness.
🌿 Grounding (touching grass) 10–20 mins outside daily helps reduce cortisol and restore calm.
You can’t burn fat in survival mode your body needs safety before it can change. taken in Gold Coast, Queenslands, Australia by @ryan.physiquecoach

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a year ago

Adversity builds character. It’s less about what you’re going through and more about how you’re going to get through it. Just fix it by @ryan.physiquecoach

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a year ago

Don’t be too hard on yourself 🫶

We’ve all been there.

One day you look insane, the next you swear you’ve lost all your progress.

Welcome to the body image rollercoaster, where lighting, water, carbs, and your mood all play tricks on you.

The truth?🙏🏼

Your body doesn’t change that much day to day. What changes is how you see or feel it. One day you’re perfect, next day you feel bloated, 3rd you have fatigue.

That’s why progress comes from consistency, not emotion.
Keep showing up, keep eating well, and stop judging yourself off one mirror check.

Because the version of you that feels “small” on Thursday is the same one who felt “shredded” on Wednesday. taken in Gold Coast, Queenslands, Australia by @ryan.physiquecoach

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a year ago

You’re not lazy. You’re low on iron. 🩸

When your iron is low, your body slows down to protect itself. energy, recovery, hormones, and metabolism all take a hit.

It’s one of the most common reasons women feel tired, flat, and stuck despite training hard and eating “clean.”

The fix isn’t another fat burner or detox.

It’s fueling your body properly, getting enough heme iron, pairing it with vitamin C, managing caffeine, and actually checking your bloodwork.

When your iron stores rise, everything clicks again, your strength, your mood, your drive.

Stop assuming it’s willpower. Sometimes, it’s minerals. 💪 taken in Gold Coast, Queenslands, Australia by @ryan.physiquecoach

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a year ago